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Stretch of the Week: Supported Backbend over Pilates Ball

by Athletico1 Comment

We are in the midst of the holiday season, and this week’s stretch aims to help those who will be sitting and traveling for extended periods of time.

The Supported Backbend over Pilates Ball stretch works the hip muscles, the front of the body and the arms. To perform this stretch you will need a 55 cm Pilates ball. Please skip this week’s stretch if you have any back injuries.

How to perform:

  1. Sit on the Pilates ball. Slowly walk the feet forward and roll until your back is on the ball. Then roll until the ball is supporting the upper back. Press your belly button to the spine to protect the low back area. Knees are bent and stacked directly over the ankles.
  1. Once in position you can take the arms over your head for a little deeper stretch. Arms stay active, imagine reaching for something, as shown in the “yes” photo.

*Do not disengage the abdominal muscles while in this position because it is not good for the low back. You do not want to look like the “no” photo.

  1. Enjoy this lovely supported stretch and remain in this position for up to five minutes. When finished, slowly slide your bottom to the floor to a seated position.

Stretch of the Week: Supported Backbend over Pilates BallInterested in learning more? Email me at

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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1 Comment

  1. John. Neri

    Everybody at the Desplaines Athletico on Lee Street are incredible people that are very kind compassionate and very empathetic Melissa or they called her mouth she is the best she takes good care of me and really pushes me to keep going in my recovery sincerely

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